The biggest concern is how to boost your immune system in times of covid 19. There is plenty of healthy homemade food you can prepare to help your body fight off viral and bacterial infections. Homemade foods are always one’s comfort food. Nothing can compare to the taste of cooking. Individuals with diabetes, hypertension, cardiovascular disease are at higher risk for Covid 19 complications. As immunity, reduces as we get older, hence it is recommended to eat homemade food which contains low carbohydrates (as a low-carb diet can slow down diabetes) or homemade food made with veggies rich in beta carotene, vitamins, omega three fatty acids, or rich in protein. Dishes made with probiotics such as yogurt or other fermented foods restore gut bacteria and helps in nutrient absorption by the body.
So, let’s not waste time and talk about twenty homemade food which can boost our immunity to fight off against Covid 19:
1 Oats Idli
Nowadays, oats have become a staple food as it serves as a wholesome breakfast. It poses numerous health benefits and is rich in protein and high fiber. Doctors recommend oats idli at times of Covid-19 as it is a wholesome and balanced breakfast, hence enhances immunity. Generally, idli is made of rice, but idli made of oats can be more nutritious and ideal for diabetic patients as it has a low glycemic index and is rich in beta-glucan, which controls blood pressure and lowers the risk of cardiovascular diseases. For the post-Covid patients, oats idlis are recommended because oats are effective in soothing nerves.
2 Beetroot Amla soup
The deep red beet-root amla soup can make you fall in love with it easily. Beetroot amla soup not only soothes your taste buds but is bestowed with a myriad of nutrients like vitamin C, phenols, dietary fibers, antioxidants. Beetroot contains a high amount of folate. Though it has a distinctive taste, it can give you all the vitamins and minerals you need in a concentrated form. Beetroot, along with amla, helps to raise iron levels in your body. This soup is gaining popularity in recent times and is recommended for covid patients. In severe cases of Covid 19, it has been seen that a person’s saturation level drops drastically. So a glass of beet-root amla soup can boosts your energy and stamina by enhancing the oxygen flow throughout your body by opening the blood vessels.
3 Jowar Bajra Roti
It is seen that the recovered covid patients suffer from sudden irregular beat, fatigue, muscle, and joint pain. These are known as post covid symptoms after covid 19 recoveries. Having jowar bajra roti in breakfast is a whole packed protein that consists of various legumes such as rajma, urad dal, and moong dal. This roti is rich in magnesium which helps in calcium absorption, thus makes your bones stronger and muscles endurance. Magnesium also helps to maintain nerve function and normal heartbeat hence reduces sudden palpitation. Jowar bajra roti is rich in fiber, hence reduces blood pressure and in turn, increases RBC, which further leads to better endurance.
4 Ragi Dosa
The novel coronavirus disrupts the digestive system of many of us out there. There may be loss of appetite, gastric disorders, and bloating due to a weak digestive system. To make our digestive system strong and enhance our immune system, it is suggested to eat ragi dosa for breakfast. This calcium and fiber rice ragi will boost your bone health and strengthen metabolism by nourishing RBC.
5 Mixed vegetable soup with green gram and onion
Doctors suggest, especially for the patients suffering or recovered from Covid 19, to eat foods rich in fiber. And here comes the mixed veggie soup with green grams. This soup with green grams and onion is not only delicious but also has essential nutrients and antioxidant compounds, which lowers the blood pressure, thus strengthens immunity. Adding green gram to it reduces the chances of chronic disease and also lowers “bad” cholesterol levels, thus reducing the risk of heart disease. It is strongly recommended to have this mixed veggie soup once a day for every week, especially for the ones suffering or recovered from covid 19
6 Banana, oats, almond porridge
Having oats in breakfast is already a fiber-rich dish, but adding banana boosts fiber. In times of covid 19, to keep yourself healthy, it is always beneficial to eat whole grain cereals like oats which is a healthy dose of vitamins and minerals. Adding bananas to oatmeal will increase the potassium content in your diet and make your bones stronger, regulate the fluid and mineral balance within your cells.
7 Turmeric milk
Raw turmeric is known for its anti-oxidant and anti-inflammatory properties, but adding milk to it will be a healthy choice to keep our immunity system strong. Covid 19 generally affects the lungs and invades your immune system. Curcumin, the main compound present in turmeric, will help you by reducing inflammation and healing your infections very. Turmeric milk is also known for its turmeric benefits. It prevents loss of appetite by stimulating the gallbladder to produce bile, thus improving digestion.
8 Honey Garlic Salmon
It is a nutrient-rich recipe that can be made in a concise time. Salmon is a mixed combination of all the vitamins and minerals needed for improving immunity. It has a complete package of omega-three fatty acid, selenium, choline, vitamin A and D, folate, which plays a crucial role in immunity enhancement. To keep your heart healthy in times of covid 19, when the risk of heart diseases increases, Salmon should be a must in your diet. The potassium present in salmon reduces blood pressure, thus minimizing the risk of heart diseases.
9 Mushroom Uttapam
Uttapam with the addition of mushrooms is a very nutritious dish and is delectable. Uttapam is usually loaded with lots of veggies which are rich in vitamins and minerals. Mushroom is rich in riboflavin which enhances the flow of oxygen to the cells. So, in times of covid 19, we need to have a diet which meets all the requirements of protein, vitamins, minerals, and ‘mushroom uttapam’ will be a good choice for you. This uttapam will be regularly included in your diet.
Covid 19 patients are always advised to have balanced homecooked meals. Khichdi comprises all the requirements body needs, i.e. veggies, lentils, rice, multigrain, etc. Khichdi contains all essential proteins, fibers, vitamins, and minerals which makes it a perfect meal. It helps speedy recovery for the Covid 19 patients, and it is advised to have khichdi almost thrice a week.
11 Sprouts salad
It enhances digestion by improving the rate of chemical reaction in the stomach. Sprouts contain core vitamins and minerals such as iron, copper, folate, magnesium, potassium, which promote blood flow by increasing the production of RBC, which in turn boosts our energy and stamina. Some sprouts are rich in Omega-3 fatty acids, which help reduce the harmful level of bad cholesterol in the body. Its anti-inflammatory properties also help reduce oxidative stress and, if present regularly, reduce the risk of developing cardiovascular complications. Please do include it in your diet.
It is an all-time favorite food for many of us. Rajma is a good source of vitamins, minerals, calcium, antioxidants., protein and anthocyanins. These beans are rich in isoflavones and flavonoid antioxidants, which help control blood sugar, prevent sudden increases in blood pressure and protect myocardial function and heart health.
Therefore, the rich nutrients in beans can provide many therapeutic health benefits, including regulating blood sugar, lowering cholesterol, and enhancing immunity.
13 Stuffed omelet with corn and spinach
Although fried eggs are one of the healthiest foods you can have for breakfast, we often inadvertently add more calories to them than we want. Fried eggs or omelets are high in calories but low in nutrition. One of the simple tricks for making omelets for breakfast while absorbing more nutrients and reducing unhealthy calories is to stuff the omelets with spinach and corn. These can improve the nutritional content of dishes and make them feel fuller. Stuffed omelets can be a protein-packed meal for breakfast and boost up your stamina.
14 Mushroom brown rice
Being a whole grain, one of the important things that distinguish brown rice from white rice is that it contains all the parts of the grain, from the brown rice germ to the endosperm, with carbohydrates. Mushroom brown rice is a big plus for brown rice, as white rice is free of fibrous bran and nutrient bacteria. Brown rice can have a moderate impact on your immune system by producing more T cells. It helps digestion by producing more beneficial intestinal bacteria that contribute to normal digestion. In addition to promoting digestive system health and weight control, brown rice also helps maintain bone and cardiovascular health, lowers cholesterol, and slows down sugar release. Brown rice and mushrooms will be a vibrant combination.
15 Coconut lentil curry
It is a must in times of covid 19. Coconuts are particularly rich in manganese, which is essential for bone health and the metabolism of carbohydrates, protein, and cholesterol. Lentils are high in fiber, which supports regular gut movements and also the expansion of healthy gut bacteria. Eating lentils will improve your overall gut performance. Hence coconut along with lentil is a dynamic combo.
It is rich in fiber, vitamins, and healthy fats. It’s low in sterol and calories that make it a healthy meal and helps you’ve got a balanced diet. Upma is ready victimization flour, and it is packed with iron. Iron is a vital mineral for our body, and intense upma is a straightforward approach to provide your body with the mineral. Upma is a great combination of healthy vegetables, which suggest a great deal of fiber, and this helps you keep active all day.
17 Tofu Scrambled rice
It contains phytoestrogens which can reduce the chance of heart problems. This is because they improve endothelial function. The reason behind this is the tissue that lines your blood vessels and the inside of your heart. Tofu is additionally rich in calcium and vitamin D, which is best for bone health. A diet containing tofu in it will result in a speedy recovery for covid 19 patients.
18 Spinach green gram soup
They are the best for covid 19 patients. Spinach contains large amounts of nitrates, which have been shown to help regulate blood pressure and reduce the risk of heart disease. Mung bean germination promotes insoluble fiber, which promotes bowel movements and aids in the formation of stools. It fights constipation and allows for easier passage of waste products through the intestines. Therefore, eating fibrous shoots will keep you in good health with excellent digestion.
Ashwagandha, Tulsi, and Giloy are a number of the most important herbs that are best-known to own robust immunity-boosting properties, which will facilitate up the functions of our body’s defense system. Herbal tea is jam-packed with antioxidants and vitamins that are essential to reinforce your immune system. Herbal teas are usually recommended for cough and cold. Tulasi, lemongrass works splendidly to alleviate your metabolic process symptoms. It also reduces the symptoms of asthma.
20 Chicken Stew
It is hot and soothing, creating a good supply of association whereas you are sick, particularly if you have a sore throat. It’s additionally a decent source of vitamins and minerals, such as B vitamins, that boost immunity and help regulate digestion. Chicken is additionally wealthy within the amino acid cysteine, which thins secretion and helps the cilia, those little hairs lining the bronchi and lungs, to maneuver mucous up and out of the lungs. Even the steam from your soup is beneficial because it opens up airways, improves nasal congestion.